Skate jumps x 5
Forward roll + sprint x 5

KB windmill
Side Plank
Abwheel Rollout
Flutter Kicks

Round 1= 2x 50sec on: 20 sec rest each station
Round 2= 2x 35sec on: 15 sec rest

20min

Clean 1 RM

10 bench press @ 50%
2-4 rope climbs
n. 40m farmers walk with kettlebells

vapaaehtoinen loppukevennys:

3x10 bicep curl

WOD:

12 min AMRAP:
- 6 x Mave 60/40 kg
- 4 x Rinnalleveto polvien yläpuolelta 60/40 kg
- 2 x Shoulder to overhead 60/40 kg
- 200m soutua

Floor Press 5x68%, 3x77%, 1+@86%

Back Squat 5x68%, 3x77%, 1+@86%

3 x 60% 3 X 70%

LISÄKSI: 3 x 2 x 80%

Apuliike: press kuulalla 3 x 8

Raakatempaus+TempausPushPress+Ohs
3+3+1 60%
3+3+1 65%
2 x 3+3+1 70%

Metcon:
Tabata: Air squats & Push ups
- then -
21 – 15 – 9
Box jumps
Pull ups